Why do some people easily lose weight while others struggle with it? There are many reasons, but often people are able to maintain their slimness not with grueling workouts, but with a fast metabolism. In simple terms, a fast metabolism has the ability to burn more calories and store less energy as fat. This is why some people lose weight faster and easier than others, as they burn a lot of energy even at rest.
It is worth noting, however, that a fast metabolism does not necessarily lead to thinness.
The main killers of a good (fast) metabolism are:
- Challenges and diets with strong calorie restrictions, such as 1000-1500 calories per day, as well as kefir-apple, soup, drink, and other mono-diets. These “diets” do not take into account your activity level, and often do not take into account your age, gender, weight, and height. The same goes for ubiquitous challenges, which have a mass approach. When calorie-restricted, the body experiences stress and restructures itself. In the future, it will be waiting for stress – storing more, burning less. This process is almost impossible to restore. Don’t fall for quick results.
- Excessive consumption of saturated fats and insufficient protein intake.
- A sedentary lifestyle (hypodynamia). Working in an office increases the number of hours during which we work without movement, which further slows down metabolism.
- Hormonal imbalance, stress, and lack of sleep. For example, thyroid disease can affect the release of some hormones that slow down metabolism. Stress can also lead to the release of hormones that slow down metabolism. In addition, stress directly affects the quality of sleep.
- Additionally, with age, metabolic processes in the body also naturally slow down due to aging.
Ways to boost metabolism:
- According to the UK National Health Service, aerobic exercises such as swimming, walking, cycling, active household chores, and dancing can boost metabolism. In total, 150 minutes of such activity are recommended per week.
- Several strength training workouts per week can also help increase metabolism.
- According to the US National Institutes of Health, a diet rich in protein can improve metabolism speed by 20-30%, while also increasing the rate at which the body burns calories. Digesting protein requires more energy than digesting fats and simple carbohydrates. Therefore, a diet with a high percentage of protein can help burn more energy.
- Eat leaner types of meat, giving preference to chicken, turkey, and fish. The best sources of healthy fats (unsaturated fats) are avocado, nuts, salmon, and vegetable oils (such as olive oil).
- Try to eat a serving of vegetables or fruits with every meal.
Do not look for magic pills in the form of dietary supplements for burning calories or losing weight. Usually, these products do not live up to their claims, and some may have serious side effects. To support and restore your health and well-being, only a balanced and healthy diet and an active lifestyle will help!